sumo vs conv

so, most of the deadlifting i'm seeing in powerlifting/comps is the sumo dead.  i'm curious if i should be doing sumo style deads instead of conv deads.  i know why the sumo would be used more in comps because of the shortened rom.  with that being said the conv dead is by far more difficult WHICH could help you gain strength quicker than the sumo.  do powerlifters do both in their regime? or just train with conv deads then use the sumo on comp day?
 
--sorry, that was kind of a ramble.  i guess my question would be should i do both in my routine or just one style? i can see variation being a good factor here.

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I do both.  I disagree with your point that conventional is far more diffucult though.  Sumo works more of your hips/glutes while conventional is more isolated to the lower back.  You are right that many people pull sumo due to the shortened ROM but I, like many other people, pull more conventional.  There a few people who can pull 900+ conventional yet there is not a single person who pulls 900+ sumo, that is some food for thought.

that is some food for thought.  thanks.  so sumo works more hips/glutes which could help squat.  am i right?  speaking of that, i had a great squat workout today.  i impressed myself. 

when i did sumos the other day, i did not feel any isolation in the lower back vs conv like your saying.  i actually kind of liked it is why i brought this thread up.  i would like to do more sumo style deads.  i'm totally conent with doing both.

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I recently started doing sumo in my routine, I usually alternate days of sumo and conventional.  Right now, I do more weight with the conventional style, but my sumo is going up pretty quickly too.  I really started doing them to strengthen my inner thighs because I injured them doing squats, and it has helped a lot.

yea kubs, if your hips are lacking in your squat then the sumos could definitely help.  I pull sumo on speed days every now and then because it is so much easier to bust out the reps with the shorter rom.

i'll have to assist that then

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I do both, but at different times.  After my squat workout I do a quick deadlft workout - sets of 3 working up to 85% of 1RM.  I used to do conventional here, but recently swiched to sumo and my squat strength and stability has increased.  On deadlift days I still lift conventional for the ROM and crushing my lower back.

-Bri

Wat is the the Sumo deadlift like?

It is basically the same as conventional except instead of having your grip outside of your legs you widen your stance (like a sumo wrestler) and grab the bar in between your legs.  Like I said it is more hips with this movement and a shorter ROM.  All personal preference and both types are legitimate lifts.

your grip is a bit closer as well.  my traps are still killin from my deadlift day >.<

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ahhh the good old deadlift debate! i think chalky hit it on the head. if youre bursting out reps, the sumo may be the best bed as the shorter ROM means that its not as taxing on your energy supplies, but for the big lift, i guess it varies. ive only just incorporated sumo's and dont yet have a tried and tested maximum, but something tells me that a conventional lift will just provide more drive, due to the more natural foot and hand position.

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

i did sumo squats last year and busted my knee. had a swollen knee for 2 weeks. prolly because of incorrect angle between the feet. but anyways, never gonna try that again. just gonna do normal squats.

Anbe Sivam. Period.

Ironman69


i did sumo squats last year and busted my knee. had a swollen knee for 2 weeks. prolly because of incorrect angle between the feet. but anyways, never gonna try that again. just gonna do normal squats.

you mean powersquats??  done them once and they were pretty awsome imo.  sit right down like u are takin a bigass poo and stand right back up LOL.  love them.  sucks you hurt your knee though.  dont let that stop you from doin them.  just recheck your form.
 
as of the sumo deadlifts, not squats LOL j/k, i've been doin them quite often.  i love how they incorporate more hips and i seriously feel it more in my traps than the conv way.  maybe its because of the way your arms/hands are compared to the conv way.  i also like how your less prone to injury.  anyways, since sumo is a legit pulling style i'm going to continue to do them.  im not taking conv deads out by anymeans, but will do more sumo.  i wont do sumo when i do rack pulls or half deads LOL.  that would be funny.

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I used a sumo/power lifting stance for squats and my hammys were pretty sore. haha, it really is amazing how much more the posterior chain comes into play over the quads and conventional stances. 

As for sumo deads, I tried them for a few sets they were much harder for me. When I begin strength training again sfter this cut im looking to incorporate the sumo stance into both lifts regularly. 

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

ummm.. seems like u guys like the sumo a lot.

:-S

i ll try again on thursday with low weights and accurate form and post here. i dont expect any miracle though. lets see..

Anbe Sivam. Period.

Nm0ney34


I used a sumo/power lifting stance for squats and my hammys were pretty sore. haha, it really is amazing how much more the posterior chain comes into play over the quads and conventional stances. 

As for sumo deads, I tried them for a few sets they were much harder for me. When I begin strength training again sfter this cut im looking to incorporate the sumo stance into both lifts regularly.

NOICE!  looks like the cut is goin well.  get cut now then beef up more for summer man!

My Beast Journal
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KublaKhan

Ironman69


i did sumo squats last year and busted my knee. had a swollen knee for 2 weeks. prolly because of incorrect angle between the feet. but anyways, never gonna try that again. just gonna do normal squats.

you mean powersquats??  done them once and they were pretty awsome imo.  sit right down like u are takin a bigass poo and stand right back up LOL.  love them.  sucks you hurt your knee though.  dont let that stop you from doin them.  just recheck your form.
 
as of the sumo deadlifts, not squats LOL j/k, i've been doin them quite often.  i love how they incorporate more hips and i seriously feel it more in my traps than the conv way.  maybe its because of the way your arms/hands are compared to the conv way.  i also like how your less prone to injury.  anyways, since sumo is a legit pulling style i'm going to continue to do them.  im not taking conv deads out by anymeans, but will do more sumo.  i wont do sumo when i do rack pulls or half deads LOL.  that would be funny.

haha, you have to make sure you dont end up taking a bigass poo when youre straining for your last rep!!

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

leeman

KublaKhan

Ironman69


i did sumo squats last year and busted my knee. had a swollen knee for 2 weeks. prolly because of incorrect angle between the feet. but anyways, never gonna try that again. just gonna do normal squats.

you mean powersquats??  done them once and they were pretty awsome imo.  sit right down like u are takin a bigass poo and stand right back up LOL.  love them.  sucks you hurt your knee though.  dont let that stop you from doin them.  just recheck your form.
 
as of the sumo deadlifts, not squats LOL j/k, i've been doin them quite often.  i love how they incorporate more hips and i seriously feel it more in my traps than the conv way.  maybe its because of the way your arms/hands are compared to the conv way.  i also like how your less prone to injury.  anyways, since sumo is a legit pulling style i'm going to continue to do them.  im not taking conv deads out by anymeans, but will do more sumo.  i wont do sumo when i do rack pulls or half deads LOL.  that would be funny.

haha, you have to make sure you dont end up taking a bigass poo when youre straining for your last rep!!

LOL, funny you mention that cuz i've had to leave for a bit to take a bigass poo!

My Beast Journal
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now ive never had that problem...but sometimes you get bad gas...and its heavy squat day...

and it almost seems like your more focused on not passing gas then the 300+ on your back...lol

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Nm0ney34


now ive never had that problem...but sometimes you get bad gas...and its heavy squat day...

and it almost seems like your more focused on not passing gas then the 300+ on your back...lol

haha, been there as well m'man

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

SUMO Squats review :
Performed 5 explosive (15,8,8,6,5,1) sets reaching a final One rep max of 100 kgs/ ~220 lbs.
After Effects that were different than normal squats :
A Sorer Butt, Hams and strangely, the calves were also worked out for some reason. I mean, they went sore too. and i did not perform any isolations for them either.
AND the muscles turned sore in approx 5 hours instead of after 8-10 hours. not sure why though...
Gonna mix and match sumo and regular from now on.

Anbe Sivam. Period.

Ironman69


SUMO Squats review :
Performed 5 explosive (15,8,8,6,5,1) sets reaching a final One rep max of 100 kgs/ ~220 lbs.
After Effects that were different than normal squats :
A Sorer Butt, Hams and strangely, the calves were also worked out for some reason. I mean, they went sore too. and i did not perform any isolations for them either.
AND the muscles turned sore in approx 5 hours instead of after 8-10 hours. not sure why though...
Gonna mix and match sumo and regular from now on.

you probably had really good depth and had them stretched to the max at the bottom.  WORD!

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

how does depth affect the calves?! i mean, if im totally at the bottom, which is as far as i always go, the stretch is gonna be on the knees and prolly the side of the calves (for stability i guess). and when i push out on the ascent, then i push from butt and then the hams. again the calves are just gonna be stabilizers. do u mean that calves get worked out just by stabilizing the movement? coz i dont see where they get stretched in the ROM during squats. prolly im too dumb to see the point, but then it s damn confusing when u say that. i can even accept if u say that calves get stretched during deads, but how come in squat??!

Anbe Sivam. Period.

i can prolly relate what u saying is something akin, to the pain i once had in my lats after bench pressing. but that was during my early days when i did not have much strength in my chest or tris.

Anbe Sivam. Period.

ya it is weird when you get other muscles sore that you wouldn't expect, i get that lat soreness sometimes after bench, also in the serratus and around there.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Ironman69


how does depth affect the calves?! i mean, if im totally at the bottom, which is as far as i always go, the stretch is gonna be on the knees and prolly the side of the calves (for stability i guess). and when i push out on the ascent, then i push from butt and then the hams. again the calves are just gonna be stabilizers. do u mean that calves get worked out just by stabilizing the movement? coz i dont see where they get stretched in the ROM during squats. prolly im too dumb to see the point, but then it s damn confusing when u say that. i can even accept if u say that calves get stretched during deads, but how come in squat??!

not completely sure, as never had sore calves after deadlifting, but i suppose they could be affected when you drive up through your heels.

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

leeman

Ironman69


how does depth affect the calves?! i mean, if im totally at the bottom, which is as far as i always go, the stretch is gonna be on the knees and prolly the side of the calves (for stability i guess). and when i push out on the ascent, then i push from butt and then the hams. again the calves are just gonna be stabilizers. do u mean that calves get worked out just by stabilizing the movement? coz i dont see where they get stretched in the ROM during squats. prolly im too dumb to see the point, but then it s damn confusing when u say that. i can even accept if u say that calves get stretched during deads, but how come in squat??!

not completely sure, as never had sore calves after deadlifting, but i suppose they could be affected when you drive up through your heels.

i though deads are supposed to be pushed frm the heels?!! :-S

Anbe Sivam. Period.

SEOINAGE


ya it is weird when you get other muscles sore that you wouldn't expect, i get that lat soreness sometimes after bench, also in the serratus and around there.

For sure. I love it when something out of the ordinary is sore. It usually happens when I put up a 1rm or something close where the whole body is straining to keep it together.

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rippedchick

SEOINAGE


ya it is weird when you get other muscles sore that you wouldn't expect, i get that lat soreness sometimes after bench, also in the serratus and around there.

For sure. I love it when something out of the ordinary is sore. It usually happens when I put up a 1rm or something close where the whole body is straining to keep it together.

One of the reasons my abs are way sore from yesterday, and I didn't do any ab work just did chest and tris.  Heavy bench ftw.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Ironman69

leeman

Ironman69


how does depth affect the calves?! i mean, if im totally at the bottom, which is as far as i always go, the stretch is gonna be on the knees and prolly the side of the calves (for stability i guess). and when i push out on the ascent, then i push from butt and then the hams. again the calves are just gonna be stabilizers. do u mean that calves get worked out just by stabilizing the movement? coz i dont see where they get stretched in the ROM during squats. prolly im too dumb to see the point, but then it s damn confusing when u say that. i can even accept if u say that calves get stretched during deads, but how come in squat??!

not completely sure, as never had sore calves after deadlifting, but i suppose they could be affected when you drive up through your heels.

i though deads are supposed to be pushed frm the heels?!! :-S

you are, which is why i gave it as a reason, lol.
 
just saying, thats why it could affect your calves, though it has never affected me.

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg